230220

Row 45 minutes
10,576m, 2:07.6/500m

2023 VAULT 7: "LUXOR"
4 Rounds
100 Meter Dumbbell Shoulder Rack Carry
25 Push Up + Pull Across
50 Double Unders / DB Hop Overs

Suggestions
Men: 40-50# DB(s)
Women: 25-35# DB(s)

Extra Challenge
5 Rounds (Only if first 4 rounds are completed in 20 min or less)
Goal: 18-24 Minutes

Scaled: 40 lb. Dumbbells, DB Hop Overs, 5 rounds
Time: 17:35

Warm-up 10 minute row: 2303m, 2:10.2/500m
Cool-Down 10 minute row: 2222m, 2:15.0/500m